Gran Fondo (200 mile 300km) Training Plan (9hr/wk/12 weeks) (TID = 85:10:5) 2 rest days/big weekends
Alex fastfitnesstipsAll plans by this Coach
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Welcome to the FFT Gran Fondo training plan based on the science of Seiler and Coggan and Hunter and Cheung. This will prepare you for a medium length fondo of 200 miles (150-300miles or 200-400km). This plan emphasizes a lot of low intensity (85%) endurance and a modest amount of threshold (10%) and only a little high intensity (5%) with a low pyramidal distribution (TID). As such it is an excellent all round program for very long distance events. We will assume event day is on the last Sunday of this plan. It is best suited to improvers, regular cyclists and advanced who want to raise their aerobic endurance capacity.
Beginner ✩✩✭✩✩ Pro
Day off: 2
Double days: none
anaerobic build: ✭✭✩✩✩
aerobic build: ✭✭✭✭✭
FTP build: ✭✭✭✩✩
TRAINING TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.
• Prepare your kits the day before and carry spares
• Fueling adequately before, during and after
• Don't do anything different on the day than you did before
• Favour comfort over speed if you are new to sportives
• Wear decent clothing, carry a thin rain jacket
• Ride with a friends if possible
• Ride safe, carry a mobile, with full charge and spare $$
• Start slow, and build up from there
• Pace hills ; dont race them
For event pacing try this fft.tips/bonk
Best of luck from the Fastfitness.tips team!
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:50 hrs||10:00 hrs|
|0:55 hrs||0:30 hrs|
|0:03 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:50 hrs||10:00 hrs|
||0:55 hrs||0:30 hrs|
||0:03 hrs||0:20 hrs|